A. For Load Every 1:30 For 6 Rounds Power Clean and Jerk 3-3-2-2-1-1 Set 1-2: 3 @ 70-75% Of Working Weight Set 3-4: 2 @ 80-85% Of Working Weight Set 5-6: 1 @ 90+% Of Working Weight For time: “Grace” 30 Clean and Jerk 61/43 – Compare To February 20, 2025
A. For Load EMOM x 20 Minutes Min 1: 8 Alternating Back Rack Reverse Lunge Min 2: 5 Box Jump Min 3: 3 Rope Climb Min 4: Rest B. For Load 3 Rounds 12 Close Grip Bench Press 1:00 Sandbag Hold
For Max Calories E4MOM x 4 Rounds 5/5 Single Arm Devils Press 50/35# 200 Meter Run 100 Ft. Double Kettlebell Farmer Carry 2/1.5P 200 Meter Run Max Calorie Row In Remaining Time – 2:00 Rest Between Rounds
A. Super Set Deadlift 10-8-8-6-6 Skill Work Bar Muscle-up Practice Jump Rope Practice B. For Time 150 Double Under 125 Air Squat 100 Sit-up 75 Push-up 50 Pull-up 25 Deadlift 113/77
A. For Load E2MOM x 10 Rounds Split Jerk 3-3-3-2-2-2-2-2-1-1 Sets 1-3: 3 @ 65-70% Sets 4-6: 2 @ 75-80% Sets 7-8: 2 @ 80-85% Sets 9-10: 1 @ 85+% A. For Time 1-2-3-4-5-6-7-8-9-10 Reps Of… Push Press 56/38 – 100M Run After Each Round, Including Last Round
A. For Load Every 1:30 x 4 Rounds 1 3-Position Clean @ 60% – High Hang, Hang, Floor Clean Immediately Into… E2MOM x 5 Rounds 1 Clean Pull + 1 Clean @ 75-80% B. For Time 5 Power Clean 20 Shuttle Run 5 Power Clean 20 Bar Facing Burpee Rest 3 minutes 5 Power Clean […]
A. For Time 5 Rounds 20 Sit-up 15 Box Jump 24/20″ 10 Chest-to-Bar Pull-up B. For Quality and Max Reps 3 Rounds 5 Negative Handstand Push-up 5/5 Seated Single Arm Dumbbell Strict Press :30s Max Rep Handstand Push-up – Rest 2:00 Between Rounds
For Time “Jerry” 1600M Run 2000M Row 1600M Run
A. Giant Set Tempo Bench Press 3331 5-5-5 Dumbbell Lateral Raise 10-10-10 Banded Tricep Push Down 20-20-20 B. For Max Reps 3 x 4:00 AMRAP 12 Air Squat 10 Sumo Deadlift High Pull 34/25 8 Hand Release Push-up – Rest 1:00 between rounds.
A. For Load E2MOM x 2 Rounds 2 High Hang Power Snatch + 2 Tempo Overhead Squat @ 3211 (50-60%) Immediately Into… E2MOM x 2 Rounds 2 Hang Snatch + 1 Tempo Overhead Squat @ 3211 (60-70%) Immediately Into… Every 1:30 x 6 Rounds 1 Snatch Set 1: 70% Set 2: 75% Set 3: 80% […]
